Focussing on stroke length today. Starting by reducing stroke count in the warm up to achieve a longer stroke, then trying to maintain that stroke length while picking up the pace. The main set came up a little short for the faster lanes, so we did some doggy paddle drill after the 200s to work on the swimmers’ catches. It’s an area we’ll be revisiting in future weeks.

Thursday 19th September 2013 – Endurance Session

Thursday 19th September 2013 – Endurance Session

Warm Up

400m Front crawl easy

2x

50m as 25m doggy paddle, 25m front crawl on 15s rest

2x

50m as 25m fist, 25m front crawl on 15s rest

2x

50m front crawl – focus on feel for the water on 15s rest

2x

50m front crawl kick – keep compact and drive from glutes on 15s rest

100m Front crawl steady

900m

Main Set

4x

100m Front crawl on 15s rest
1, 2: steady
3: hard
4: easy pull

4x

200m Front crawl on 25s rest
1, 2: steady
3: hard
4: easy pull

4x

300m Front crawl on 35s rest
1, 2: steady
3: hard
4: easy pull

3,300m

Cool Down

200m Choice

3,500m

One of the most loosely followed session plans in a while. Thursday is a small group which gives a lot of opportunity to be specific. One swimmer did more doggy paddle work, another focussed on the fist drills (we tried the PT Paddles which appear to be out of production). Two new swimmers arrived late, so we skipped the warm up drills and I interrupted their main set with pieces of stroke correction instead. Busy, but enjoyable.